11/16/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

Lap Spider Man

Lap Frankensteins w/ Toe Touch

Lap Reverse Gate Openers

Lap Walking Quad

+

2 Rounds

10 Squats w/ Hip Circle

10 Bird Dogs (per side)

10 Cobras

10 Squat Jumps

1 Lap Sled Push (Heavy)

Weightlifting

Back Squat (3 x 2 (Wear Hip Circle on all Squats))

Note: Suggested load 90-95% on all sets

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

3 Hang Squat Clean (95/65)

6 Burpees

9 Russian KBS (1.5/1)

RX+

HPC = (135/95)

Russian KBS = American

Mobility

2:00 Pigeon Stretch (per leg)

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